The Running Atlas: a Literature Review of Running Form and Technique
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The Running Atlas: A Literature Review of Running Form and Technique Sharron Davis Honors Capstone Project Dr. Gretchen Sewczak-Claude April 5th, 2016 Davis Abstract Running is a form of physical activity that is prevalent and widely studied all over the world. People run for various reasons ranging from competitions to health-related motives. Although running is a common type of physical activity, it is considered a repetitive motion, stressing the body and causing a number of injuries such as Achilles tendinopathies, plantar fasciitis, and iliotibial band syndrome. Because running-related injuries are common, it is important to understand correct running form. Correct running technique encompasses the entire kinetic chain, involving the combined effects of an individual’s musculature, skeletal, and nervous systems. Not only is correct running form important in order to minimize the risk of injury, but understanding the type of footwear best suited for an individual is significant in order to provide the best support, enhancing an individual’s technique. Examining how the musculature, nervous, and skeletal systems coordinate and affect the kinetic chain will provide information on the most energy-efficient and least injury-prone running technique. Introduction Numerous reasons exist as to why people chose to run and can vary culturally. Runners from Kenya and the Tarahumara seem to be extremely talented at this particular skill which may be due to certain aspects of their lifestyle or cultures that are not widely practiced in the United States. Although certain cultural traditions are not commonly seen in the United States, individuals from the United States also participate in running, however, one of the main reasons that is not often seen in Kenya or with the Tarahumara is health-related. Running is one type of exercise that serves as a preventative measure for individuals suffering from cardiovascular disease 2 Davis and other diseases prevalent in the United States such as Type II diabetes (ACSM, 2014). Form and the biomechanics associated with running is pertinent in order to understand the kinematics of an economical runner, as well as risks associated with common running injuries. Footwear is another factor to be considered in regards to running but has become a controversial topic within the running community. The type of shoe may also affect the running ergonomics and economy; however, numerous options of footwear exist so it is important to understand the pros and cons of certain types of running shoes. Because injuries are highly prevalent in runners, it is beneficial for runners to know how they can reduce their risk for injury. A combination of correct form, technique, and footwear can help increase running efficiency as well as decrease the risk of injury. Cultural Differences Many of the most accomplished Kenyan runners are from a tribe called the Kalenjin located in the Western Rift Valley which provides a high altitude training and living atmosphere (Marcus, 2014). The idea of living or training at high altitude is to increase the blood’s oxygen-carrying capacity so that when someone trains or lives at high altitude and then races at a lower altitude, the body will have a heightened ability to deliver and use oxygen more efficiently (Wehrlin et. al., 2006)). Higher altitudes have “thinner air” meaning there are not as many oxygen molecules per volume of air. Because muscles require a certain amount of oxygen to contract and work, the body increases its production of red blood cells, which are the cells that carry oxygen. The release of the hormone erythropoietin triggers an increase in red 3 Davis blood cell production; therefore it allows the body to use more oxygen in higher altitudes, (Peterson, 2010) which is one theory as to why many Kenyan runners have been so successful. Others have also theorized that because of the intense ceremonies required as a part of the transition into adulthood, these individuals become extremely tolerant of pain and learn to push through the toughest moments of the run. Warner, from National Public Radio interviewed a successful Kenyan runner by the name of Kipgogei, in which Kipgogei accounted events from his initiation ceremony. Kipgogei was required to crawl naked through stinging nettles, was beaten on the bony part of the ankle, had his knuckles squeezed together, and folic acid from stinging nettles was spread on his genitals (Warner, 2013). Throughout all of these tests and trials, he was supposed to keep a calm, stoic and unflinching demeanor or he would be considered weak by the other tribe members. People theorized that because the Kenyan men and women are put through a tremendous amount of pain during these ceremonies, it heightens their ability to tolerate tremendous amounts of pain, allowing them to push themselves harder during a marathon than some runners from other cultures (Warner, 2013). In addition to cultural traditions, the shape of these individuals bodies, and possibly even genetics, play a role in their high rates of success. Genetics have been thought of as a possible factor, but there has not been much research or evidence that shows this as a high contributing factor; however, the body shape of these runners has been noted as somewhat different from other cultures due to their lengthy and thin ankles and calves. The legs act like a pendulum when running, so when less weight is 4 Davis on the pendulum, it is able to move more freely, delaying the onset of muscle fatigue and allowing for a more efficient running pattern (Warner, 2013). The Tarahumara culture is portrays certain cultural differences than in many populated areas in the United States. These individuals live in a desolate, mountainous area, isolated from civilization due the rugged terrain of the Copper Canyons. They also many be thought of as hostile to the outside world. Media outlets refer to these people as the “Running People” because of their natural aptitude for running. The Tarahumara culture created the spike of interest in barefoot running in the United States because they won a number of races while running in rawhide sandals called Huaraches. These sandals only provide protection for the undersides of their feet from sharp objects on the ground. Because these shoes do not provide stability or cushion, like traditional running shoes commonly seen in the U.S., the Tarahumara people were essentially running barefoot (McDougall, 2009). Another idea, proposed by Christopher McDougall, as to why these individuals can run so fast for such long distances is because of the cohesiveness of their culture. “The Tarahumara are actually an extraordinarily egalitarian society; men are gentle and respectful to women, and are commonly seen toting infants around on the small of their backs, just like their wives (McDougall, 2009, p. 73).” These people tended not to view running as a competitive race in which the only outcome that mattered was winning, but cared more about the journey, finding their passion, and enjoying life. In the Tarahumara’s eyes, “racing doesn’t divide villages; it unites them (McDougall, 2009, p. 75).” Based off of ideas of Dr. Joe Vigil, Christopher McDougall presents the idea that the next big step in running will be 5 Davis determined by character rather than science. “It was compassion. Kindness. Love (McDougall, 2009, p.92).” The United States is home to many people who also enjoy running for a number of different reasons. A blogger, by the name of Scott Gillum, emphasized the idea that running can give a person a sense of accomplishment. He stated, “My approach is to choose events I’ve never done, and to usually do them alone, because it intensifies the fear factor…along with the fear and stress, I know there is a heightened sense of accomplishment” (Gilum, 2013). Other reasons people like to run may include, running for a cause or to raise money, prevention and/or to improve health, weight loss, appearances, stress relief, to meet new people, and to be able to eat more. All of these reasons provide people with motivation to be active in the United States, whereas, for the Kenyans and the Tarahumara, it is possible it may be linked to cultural traditions that they have known growing up versus in the United States where people are not accustomed to running ten miles to get to school every day, or even think of it as enjoyable. “It’s not about the cards you’re dealt, but how you play the hand.”- Walter Boltz. One of the main differences between the U.S., Kenya, and the Tarahumara is the idea that individuals in the U.S. may be more inclined to run for health reasons, which makes sense seeing as cardiovascular disease is the leading cause of death in the U.S. and exercise is one way to reduce the risk of cardiovascular disease. Atherosclerosis is a common cause for cardiovascular disease and is essentially the buildup of plaque in the arteries. Plaque buildup is caused deposits of cholesterol, fat, calcium, and other substances found in the blood on the epithelial of the vessel. As people age, 6 Davis plaque buildup occurs and hardens and creates a narrowed vessels, increasing blood pressure and the likelihood of developing a thrombus or embolism (“What is atherosclerosis?” 2015). Cardiovascular disease also includes diseases such as coronary artery disease (CAD), peripheral artery disease (PAD), arrhythmias, and hypertension. These diseases and disorders increase the risk for a myocardial infarction or heart failure. Although the specific cause of atherosclerosis is not known, certain risk factors for cardiovascular disease do exist (“What is atherosclerosis?” 2015 ). These include age, family history of heart disease, dyslipidemia, pre-diabetes, hypertension, smoking, obesity, and sedentary lifestyle (ASCM, 2014).